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1. Eggs, with the yolk.
Ever wondered why the old school body builder diet consisted of gallons of raw eggs?
They are incredibly nutrient dense. Not only are they easy to blend, cook and scramble with other foods but are high in fat-soluble vitamins, choline, folate, selenium, lecithin, iodine, and omega-3 fatty acids.
Get your eggs from a free range, organic source and don’t skip the yolk
2. Sea vegetables.
Seaweed, nori, kelp, dulse, algae, spirulina, chlorella and other ocean flora are incredibly high in minerals, iodine, magnesium, manganese, iron, and trace minerals Use nori wraps as an alternative to bread or grain-based wraps.
3. Organ meats.
I love liver and eat organic liver at least once a week. It is a brilliant source of fat-soluble vitamins and contains nearly every nutrient on the face of the planet. After a hard day’s sailing or training session, fry it up with butyric-acid rich butter ,quercetin-packed red onions, organic bacon and some mushrooms- yum! Serve with a huge bowl of greens.
4. Bone broth.
Not only does the marrow contained in this broth make for stronger and harder bones but the collagen strengthens your skin and joints and the extra amino acids are a valuable source of protein. Eat as it is, make into soup or as a base for stew, curry or poaching liquid.
Oysters and mussels are extremely nutrient dense, and just a few medium-sized oysters can supply over 1000% of your daily vitamin B12 needs, along with a huge dose of vitamin A, Vitamin E, copper, selenium, zinc and essential fatty acids.
Mussels are a close second, and are rich in the entire B-vitamin complex, along with selenium, zinc, protein, magnesium, and manganese.
Mussels here are readily available and cheap too.
6. Any dark colored fruit or vegetable
This is perhaps a horse that has been kicked to death in nutrition advice columns, but the polyphenols and bioactive compounds found in the colorful compounds of fruits and vegetables such as blueberries, raspberries, blackberries, purple grapes, pomegranates and currants, vegetables such as purple cabbage, kale, organic tomatoes and dark orange carrots, and starches such as sweet potatoes and yams (my favorite) should be filling up every athletes or sailors refrigerator.
7. Fermented foods.
Fermentation of a food increases nutrient bioavailability and digestibility, and renders many digestive-irritating foods (such as dairy or soy) extremely digestible and nutrient dense.
Cultures around the world have fermented a number of different products. In Asia, there is natto, kimchi, kefir; in the Middle East, pickles, yogurts, and torshi; in Europe use of sauerkraut and rakfisk, and Pacific islanders with poi and kanga pirau.
Try fermenting your own food.